Day 1 Hinge and Press
​
Cat and Cow 10X
Adductor Rocks 10/10
Banded clamshell 12/12
2 Set 
​
Birdogs with crunch 10/10
Glute Bridge with block squeeze 8-12
Kb RDL (light) 12
2 Sets 
​
Barbell RDL 6-8
SA Chest Press (low Incline) 8/8
Banded Around the World 12/12
3 Sets 
​
BB banded Pushup (5s eccentric)8-10
Banded Hamstring curl 12/12
1/2 side plank with top leg lift (3 sec iso) 10/10
3 Sets 
​
5 second single leg balance 10 per leg
2set
Anarobic push 

DAY 2 Squat and pull
Hip Circles 12-12
SB Deadbugs 10/10
Redband Scap Retractions x12
2 Sets

Tempo Goblet squat 3-3-1 x8
SA Low Band Row . 12/12
Paloff press with circles 12/12
3 sets

Trx Lateral lunge 12/12
Db Crossbody hammer curl 8/8
kneeling Db wood Chop 12/12
3 sets

Banded Diagonal step back. 15/15
Pronated band Pull apart. 15
2 sets


​
DAY 3 ( Thrust and Pulling )
​
Wall YTW 12/12/12
Childs pose walks 10/10
SL Glute Bridge 8/8
2 Set 
​
Staggered Db Hip Thrust 12/12
Bench Spider Climber 12/12
Red band SL Adduction 10/10
3 Sets 
​
Banded Crab walk 12/12
Db Lateral raise 10/10
Banded farmers March(band around feet) 10/10
3sets

​Low Plank Hold Max
Vinnsx12
2 Sets